Food nutrition comparison

Two foods. A fair comparison.

Change either food and choose the basis. Equal calories can tell a different story from equal weight.

ACereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal100 g · USDA SR Legacy

vs.

BCereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran100 g · USDA SR Legacy

Nutrient	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran
Calorieskcal	395	200
Proteing	4.6	17.6
Carbohydrateg	87.1	59.5
Fatg	4	5.2
Fiberg	2.6	41.3
Total sugarsg	44.2	—
Sodiummg	637	6
Saturated fatg	2.3	0.8

Values change with the amount you choose. A dash means the nutrient was not reported.

Common choices, clearly compared

Start with a familiar pair.

Greek yogurtvs.Cottage cheese

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Lentilsvs.Chickpeas

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Quinoavs.Brown rice

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Brown ricevs.White rice

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Peanut buttervs.Almond butter

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Almondsvs.Walnuts

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Almondsvs.Cashews

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Chia seedsvs.Flaxseed

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Blueberriesvs.Strawberries

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Broccolivs.Spinach

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Sweet potatovs.Potato

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Chicken breastvs.Turkey breast

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See the portions and nutrient tradeoffs

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Tofuvs.Chicken breast

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Eggsvs.Greek yogurt

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Black beansvs.Kidney beans

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Lentilsvs.Black beans

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Chickpeasvs.Black beans

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Whole wheat breadvs.White bread

See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs